DomS workout journal

[DomS]

Originally posted by: saechaka

Originally posted by: DomS
November 13, 2008 Back / Biceps
Hammer Strength Rows (Palms Facing): 90*10 115*4 90*10 70*12
Pullups: 45*3 45*3 25*4 BW*8
BB Rows: 135*12 135*12 135*14
Trap-Bar Shrugs: 155*16 205*13
DB Standing curls: 40*10
Sauna: 15 minutes

notes: Trying to get form down on BB rows. I still feel like they're half as good as db rows though. You just can't get the kind of contraction you can with DBs. Plus I can do more weight (combined) with DB rows. i.e. I can row 130 lbs of db on each side....I can NOT row 260 lbs with a BB even once. Took a day off from running, legs have been sore lately. I'm going to start doing the 50 pullups again to switch things up.

Great workout journal. I've been trying to do add the 50 pull up to my routine but I lose the drive once I get to 30. How long do you rest in between pull ups?

Thanks!

I usually rest a couple minutes between the first few sets. By the end though I only rest like 30 seconds because I can only muster a couple either way. It gets REAL tough by the last few sets, I agree.

 

[DomS]

November 17, 2008 Chest / Triceps
BB Incline: 195*4 185*6 175*7 170*6
BB Decline: 225*6 245*3 235*5
BB Flat: 185*6 195*6 205*3...gassed.
Cable Flyes: 45*7 40*8 35*6
JM Presses: 135*7 135*5


notes: WHOO. I'm liking this whole rotating exercises on chest day. I'm really loving it. Haven't done much DB work, won't do any next week either, but in 2 weeks I'll add it back in. The incline & Decline must be doing something because doing flat 3rd the weights dropped massively. Really felt the cable flyes too.

 

[DomS]

November 18, 2008 Quads & Calves
BB Front Squats: 185*2 205*2 230*1 NEW PR! 185*2
Unilateral Seated Calves: 55*12 65*12
Unilateral Leg Extensions: 60*10 80*7
Standing Calves: 160*16 200*10
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

notes: Good Quads session. Nothing spec-tac. Going to hit hamstrings thursday with deadlifting

 

[DomS]

November 21, 2008 Back & Biceps
BB DL: 315*6 365*2 405*1
52 Pullups: 12, 10, 8,7,5,5,5
DB Rows: 100*6 100*5
DB Incline Lying Curls: 25*16
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

notes: Good session, glad to be doing the 50 pullups again.

 

[DomS]

November 23, 2008 Sunday Run
Running: 20 minutes / 2.0 miles
Sauna: 15 minutes

notes: tired, didn't get much sleep last night, Wendy slept over, then had to get up early to help a friend with some term paper.

 

[DomS]

November 24, 2008 Monday Chest / Triceps
BB Flat; 225*5 245*2 225*3 200*5 185*6
BB Incline: 175*4 165*6 155*7
BB Decline: 225*6 245*3 225*6
Cable Pressing: 45*7 35*9
JM Presses: 135*9 145*6
Running: 5 minutes / .5 miles
Sauna: 17 minutes

notes: This was my final chest / tricep day. Tomorrow's the final leg day, then thanksgiving will be my final workout ever, back & biceps. I didn't plan on breaking any records today, and I didn't. Didn't really feel like running either.

 

[RichardE]

Wanted to drop a line saying reading through your journal I saw this

July 24, 2008 Thursday Back & Biceps
50 pullups (10 lbs): 12,10,8,6,6,8
DB Rows: 120*4 100*8
BB Rows: 135*13 155*10
Trapbar Shrugs: 200*12 220*7
DB Curls: 50*4
Cable Curls: 50*12
Running: 3 miles / 30 minutes

Decided to try it (minus the running) for a changeup

Wanted you to know

I hate you, I could barely shower or hold my coffee cup my arms are so sore

<3 (I think it was the pullups, took me 9 sets to do the 50)

 

[DomS]

Originally posted by: RichardE
Wanted to drop a line saying reading through your journal I saw this

July 24, 2008 Thursday Back & Biceps
50 pullups (10 lbs): 12,10,8,6,6,8
DB Rows: 120*4 100*8
BB Rows: 135*13 155*10
Trapbar Shrugs: 200*12 220*7
DB Curls: 50*4
Cable Curls: 50*12
Running: 3 miles / 30 minutes

Decided to try it (minus the running) for a changeup

Wanted you to know

I hate you, I could barely shower or hold my coffee cup my arms are so sore

<3 (I think it was the pullups, took me 9 sets to do the 50)

awesome! It took me 12 sets my first time. I actually got stretch mark on my upper lats by my under arm. I had to put coco butter on them to prevent them from staying.

 

[DomS]

November 25, 2008 Legs
BB Squats: 280*1 290*1 260*2
BB Front Squats: 185*4 175*4 165*4
BB Calf Raises: 225*15 275*10
DB Bench Squats: 75*10 85*10
Unilateral Seated Calves: 55*12 65*10
Running: 5 minutes / .5 miles
Sauna: 15 minutes

notes: Final leg session ever. i was running for a while, but what's the point. I have so much other stuff that running just seems ridiculous at this point. Final workout ever is on thanksgiving.

 

[crt1530]

Are you planning on killing yourself?

 

[SociallyChallenged]

Originally posted by: DomS
November 25, 2008 Legs
BB Squats: 280*1 290*1 260*2
BB Front Squats: 185*4 175*4 165*4
BB Calf Raises: 225*15 275*10
DB Bench Squats: 75*10 85*10
Unilateral Seated Calves: 55*12 65*10
Running: 5 minutes / .5 miles
Sauna: 15 minutes

notes: Final leg session ever. i was running for a while, but what's the point. I have so much other stuff that running just seems ridiculous at this point. Final workout ever is on thanksgiving.

What do you mean "final workout ever?" What's goin' on?

 

[saechaka]

hope this guy is ok. i really enjoyed reading his workout journal as we had similar workout routines but his is more impressive.

 

[crt1530]

He still posts in other parts of the forum. It appears he has just given up on lifting.

 

[DomS]

Originally posted by: crt1530
He still posts in other parts of the forum. It appears he has just given up on lifting.

okay, well I had planned on committing suicide but my gf convinced me not to. I'm still not totally convinced on the whole 'not killing myself' thing, but I'll wait a couple weeks before deciding on that..in the meantime here's the workouts:

 

[DomS]

November 28, 2008 Friday Back & Biceps
53 Pullups (BW): 14,11,10,10,8
DB Rows: 120*4 110*4 100*6
Hammer Strength Rows: 90*6
DB Shrugs: 85*12 90*10
Zottman Curls: 35*8 30*6
Cable Curls: 35*13
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

notes: I don't like the hammer strength machine at this gym. The seat positioning is weird, and the grips are at an angle, so you can't do TRUE palms facing down, or TRUE palms facing in. Makes it impossible to really get a squeeze at the peak. Also, for those that haven't tried Zottman curls, I highly recommend them. I'm not big on direct bicep work since I do plenty of rowing, pullups, and of course deadlifting. Here is a link on how to do Zottman's. I absolutely love them. I have disproportionately large biceps and forearms (again probably mainly due to previously mentioned exercises), but I fully believe Zottman's do help.

 

[DomS]

December 1, 2008 Chest, Triceps, Shoulders
BB Decline: 225*9 245*7 265*3
BB Flat: 185*10 205*3 (hit rack with bar. HATE that) 225*3
BB Incline: 155*8 175*3 185*3
Cable Flyes: 45*7 4*7
DB One-Armed Flat: 50*8
JMs: 145*8 155*4
BB Seated Military Presses: 95*9
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

notes: First off, I completed this workout in record time, I was in the gym a total of 65 minutes. I took like 30 seconds between sets. I'm liking the cycling of BB exercises. It may hamper progress on my flat bench, but it's definitely helping out my other BB bench work. Also, for anyone who hasn't tried one arm benching with dumbbells here is a link of someone doing it, inclined. I usually leave my off hand on my stomach or touching my chest so I can feel the muscle contraction of the pec that's working. It's absolute murder. I'm planning an all one armed DB workout after this next cycle of BB benching, assuming I haven't murdered myself by then. Also did a rare set of direct shoulder work today.

 

[DomS]

December 2, 2008 Quads & Calves
BB Front Squats: 135: 5x55
BB Calf Raises: 245*15 245*11
Leg Extensions: 100*20
Sauna: 15 minutes

notes: These quad & calf workouts feel pointless. I need to add something besides front squads & leg extensions for my quads. The dumbbell bench squats that I do are basically DB Front Squats, so I may start doing them on these days. Here is a link of someone doing BB Calf Raises. I definitely like them more than any machine I've come across for calves.

 

[DomS]

December 08, 2008 Chest/Triceps
BB Incline: 205*3 185*8 185*6 175*6
BB Decline: 245*4 235*5 225*6
BB Flat: 185*8 195*5 205*3
DB Flyes: 35*8 30*10
DB One Arm Flat: 55*6
Dips: 45*4 25*6 25*4
Running: 10 minutes / 1.0 miles
Sauna: 10 minutes


notes: Definitely the most weight I've moved incline pressing over one workout ever. Couldn't run as long as usual. Did a quick ab workout before running, and had to pick wendy up so I had to cut a few minutes off run. Feeling pretty crappy, still no job, money's almost out, not sure what else I can sell for money.

 

[crt1530]

Originally posted by: DomS

Originally posted by: crt1530
He still posts in other parts of the forum. It appears he has just given up on lifting.

okay, well I had planned on committing suicide but my gf convinced me not to. I'm still not totally convinced on the whole 'not killing myself' thing, but I'll wait a couple weeks before deciding on that..in the meantime here's the workouts:

Suicide is devastating to the people who care about you. Friends and family members can be emotionally scarred for life. You are making progress in the gym and have a girlfriend who cares about you. I don't know what else is going on in your life, but many people don't even have those things going for them. You need to find somebody who you can talk to about your problems. It might be a psychiatrist or a sibling or even your girlfriend. Shutting down and succumbing to the negative thoughts makes things seem a lot worse than they actually are.

Do not kill yourself. Seriously.

 

[DomS]

well it's really come down to whether I have to move into a homeless shelter or not. If it gets to that point then I'm killing myself, end of story.

 

[conorvansmack]

Is temporarily moving in with family or friends an option?

 

[DomS]

Originally posted by: conorvansmack
Is temporarily moving in with family or friends an option?

not at all, no. I'd have to declare bankruptcy, default on about 70k worth of student loans, then move into a homeless shelter.

 

[DomS]

December 09, 2008 Legs
BB Squats: 225*2 275*2 310*1 (high for year) 225*4 245*2
BB Front Squats: 155*4 175*3
Seated Leg Curls: 100*8 - hurt my knees. This machine sucks dick.
BB Calf Raises: 225*14 225*12
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

notes: I'm trying to cut down on the quaking and violent jerks that occur in my knees when squatting. Not sure what that's about. It doesn't hurt, but it's really holding back the weight I've done in squatting this year. Rest of session was decent.

 

[DomS]

December 11, 2008 Thursday Back & Biceps
BB Deadlift: 315*2 365*1 385*1 405*1
Pullups: 25*4 25*3 25*3
DB Rows: 110*6 100*8
DB Incline Reverse Laterals: 15*9 10*10
DB Shrugs: 95*10 100*10
BB Curls: 45*30
Sauna: 15 minutes

notes: Hmmmmmm Deadlifted after squatting 2 days prior. Haven't done that in years, I'm usually too sore. I was sore today, but not really really sore, so I gave it a shot and hit my usual numbers. Going to try and do this from now on, see how it works. Too tired to run after. Sat around in the sauna fondling myself instead. Good times

 

[DomS]

December 13, 2008 Saturday Run
Running: 35 minutes / 3.5 miles
Sauna: 17 minutes

Notes: good times. Went for a longer run than usual today. Going to go tomorrow as well